The Human Optimization Project

Hosted ByMayo Clinic

Mayo Clinic Human Optimization Project
The bar for human performance is higher than it’s ever been. As a result, we all feel the need to do MORE. At the same time, we are becoming increasingly aware of the value of sleep, rest, recovery, and wellness. Accordingly, we also feel the need to do LESS. If you’re like most people, it can be challenging to reconcile this conflict of feeling the need to do MORE and LESS simultaneously, and that is likely contributing to high rates of burnout and decreased performance. So how do we reconcile these seemingly competing desires? That is where Human Optimization comes in. Human Optimization is the process of achieving more (however you define that for yourself) while simultaneously improving your wellness and well-being. Although it’s not easy, it’s certainly possible. Not only is it possible, but it is becoming increasingly essential. In this Mayo Clinic Talks Mini-Series, we are going to dive into the topic of Human Optimization and will focus on a few key areas including: exercise, nutrition, culture, emotional intelligence, and finding joy in all you do.

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Mayo Clinic Human Optimization Project 26: E26 The Power of Gratitude: What It Is and How it Can Transform Your Life

20 de agosto de 2025 casimedicos The Human Optimization Project 00:50:16 0 Comments

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project

Guest: Dawn Mussallem, DO, DipABLM, Lifestyle Medicine & Integrative Oncology Medical Director, Humanities in Medicine | Mayo Clinic – Florida

 

You’ve all heard the term “gratitude” recently, and it was most likely from someone telling you that you need more of it in your life. What if we told you that if you were able to increase your gratitude, it could improve your sleep, improve exercise gains, reduce depression/anxiety, increase your lifespan, improve job satisfaction, and make you more productive? All that is true. Now, we are going to show you how you can increase your gratitude to start reaping these benefits with our expert guest, Dr. Dawn Mussallem.

 

The three big questions we are going to work through with Dawn are:

1. What exactly is gratitude and what are the benefits?

2. Why is it so hard for us as humans to be grateful and regularly practice gratitude?

3. What steps should we take to become our most grateful selves in our life at work, home, and beyond?

 

How to start a Mayo Clinic Human Optimization Project “Pod-Club”:
Step 1: Find 2-30 friends who want to get better
Step 2: Choose your episodes (can be focused on specific themes or random)
Step 3: Listen to/watch the episodes
Step 4: Meet with your group to work through the provided discussion questions for each episode, and feel free to add your own!
Step 5: Celebrate the fact that you are turning passive knowledge into action!

 

Discussion Questions for this Episode:

  1. Dr. Mussallem defines gratitude as an «appreciation for what is arising within us because of something external to us,» often with a sense of awe. How does this definition resonate with your own understanding of gratitude? Share with your group a moment that evoked this «awe-inspired» feeling. 

  2. There are so many benefits of gratitude, from improved sleep and exercise gains to reduced mortality and increased productivity. Which of these benefits do you find most compelling or surprising? 

  3. Dr. Mussallem explains that our evolutionary wiring makes us «Velcro for negative things and Teflon for positive ones.» Do you find that to be true in most people? How about in yourself? What conscious effort do you or can you make to counteract it? 

  4. The discussion distinguishes between «toxic positivity» (denying negatives) and true gratitude (acknowledging challenges while choosing a positive response). How do you ensure your own expressions of gratitude are authentic and not dismissive of difficulties? Share with your group and identify one new-to-you idea from someone else that you will try this week! 

  1. As discussed in this episode, certain personality types (e.g., ego-driven, perfectionist, neurotic, those with past trauma) may struggle more with gratitude. Take a moment to internally reflect: Which of these traits do you recognize in yourself or others? How might understanding this help in cultivating gratitude? 

  2. Dr. Mussallem offers several practical strategies for practicing gratitude, including morning reflections, workplace gratitude sharing, family dinner gratitude, and journaling. Which of these practices seems most feasible for you to practice? Find a pod club member to be your accountability partner and celebrate incorporating this practice throughout the week! 

  3. The concept of «5% self-focus, 95% serving others» is discussed as a balance for well-being. How do you currently balance self-care and self-focus with contributing to others? How might shifting this balance impact your sense of gratitude? 

  4. The challenge is to write and send a quick note to someone you’re grateful for letting them know you appreciate having them in your life (can be handwritten card, e-mail, text, etc). Who comes to mind immediately? This week, write and send that note. 

 

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize
X: @MayoHumanOpProj
Instagram: @MayoHumanOpProj
YouTube:  The Human Optimization Project – YouTube
Email: optimize@mayo.edu

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